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In general a balanced diet will provide the nutrients and energy necessary for sport.
However, there are some cases where it may be beneficial to take on-board a supplement.
We have listed the different supplements which may aid your goals and when to take them, but it is important to note that nutritional supplements should not be a replacement for a good diet.
Please adjust the quantities for Whey Protein, BCAA and Recovery Protein according to the personalised macronutrient amounts in your plan.
For Creatine Monohydrate, please adjust the quantities according to the manufacturer’s guidelines.


Recovery Protein Post Session Supplement

Recovery Protein is a great supplement for your first stage of recovery after a session that is longer than an hour. This should be taken within 30 minutes of finishing your session and provides Carbohydrates and Proteins at a ratio of 2:1 as well as electrolytes.

Use code 'TFC30'

Creatine Monohydrate Post Session Supplement

Creatine naturally occurs in the muscles and is involved in rapid energy transfer. Creatine monohydrate supplementation increases muscle creatine content, improving strength, power and endurance by aiding rapid recovery during repeated high intensity intervals.

It results in the ability to train harder during high intensity exercise sessions, leading to improved lean body mass and power. This is a particularly good supplement for those who do not eat meat.

Use code 'TFC25'

TPW 100% Whey Pre Or Post Session Supplement

Whey is a high quality, rapidly digesting protein containing all 9 essential amino acids (EAAs) to optimise protein synthesis. Amino acids are the building blocks of proteins. EAAs cannot be produced by the body and so they need to be consumed in the diet. Supplementing with whey around training may enable a faster recovery and increased lean body mass.

Use code 'TFC20'

BCAA During Session Supplement

The BCAAs leucine, isoleucine and valine are 3 essential amino acids that cannot be made by the body. They naturally occur in animal proteins in the ratio of 2:1:1. BCAAs are the only amino acids metabolised in the muscle. They also reduce serotonin levels which contributes to fatigue.

Consuming BCAAs during training may limit muscle protein breakdown leading to an increase in lean body mass and may also reduce the feeling of fatigue resulting in enhanced performance.

Use code 'TFC40'


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